This is not just a ‘tick it off the bucket list and go home’ kind of event. With a festival at the finish line on The Strand, you’ll get to experience the best Tauranga has to offer. Will you be on the start line and a part of history on Saturday 7 October?

Race Day Tips

• Make sure toenails are clippedDo this a few nights before so that there are no painful spots. Long toenails can hit the end of the shoe, this can hurt and it can also have long lasting effects, for example, the toenails can become thickened and yellow or even fall off! If you already have thickened nails come in to see a Podiatrist and we can get them back in shape and comfortable.

• Double check your gear the night beforeSunscreen, clothes for the early start, fitness tracker, sports socks, well-fitting and comfortable shoes and of course comfortable clothing. Also try to eat normally and be well rested

• Nothing new on race dayRace day is not the time to try that new diet trick, or suddenly jump into a pair of new shoes.Run like you always have, eat what you usually do, wear your shoes you have been training in. Your body is prepared for this so enjoy yourself.

• Prevent blisters and chaffingUse Vaseline (or similar) on areas prone to blisters and chafing. You can buy anti-chafing ointments from most sports shops. Have some spare socks available to change into if your feet get too wet. This will help to prevent blisters. Blisters can form near callus due to increased friction. Check your feet as you could benefit from a Nail and Skin treatment. Your Podiatrist will gently debride dead skin to ease the strain on the skin.

• Warm upTake some deep breaths and prepare mentally to enjoy the race and be at your best. Gentle dynamic stretching can improve blood flow to your muscles and stop you from holding tension if you are nervous.

• Stay hydrated to avoid cramps and perform at your bestCramps can be debilitating. Drinking water keeps you hydrated and helps to reduce cramps. Gentle stretches can ease cramps too so if you need a break to stretch your calf muscles – do it.

• Pace yourself and sprint at the end, smile at the finish line – you did it!!

• Stretch after the race and set yourself a new goalIt’s well known that once you finish the race you want to celebrate your achievements, maybe with a drink or two. Don’t forget to stretch and cool down first.

Running shoes

Everyone is unique: your ambitions, your running style, your feet. Technology in footwear continues to advance and you have an opportunity to choose a running shoe that will compliment your biomechanics and offer optimum comfort and support. Running shoes are designed to protect and support the foot. When people run in worn out shoes, pain and injuries can occur. In this article, we give you tips to identify when your running shoes needs replacing so you can compete to your highest level.Like any product used regularly, running shoes will wear out eventually. How quickly this happens is determined by your mileage, terrain, body weight and foot type.For example, running on roads will wear out your shoes quicker than running on the beach.On average running shoes can last around 800km. You can log your mileage and see how your shoe is stacking up. We are all unique so it is important to remember this number is only a guide.

- Signs your running shoes may need replacing:- The outer sole has worn through to the white midsole- The midsole feels too soft and collapses easily under pressure. You may see longitudinal creases in the midsole- The heel counter becomes mobile and less supportive- Your toes wear through the toe-box, and the shoe upper tears- One shoe sole becomes asymmetrically worn compared with the other- One or both shoes no longer stand up straight when placed on a flat surface

If your shoes are ready for replacement take them along to a specialist running shoe retailer such as Smiths Sports Shoes or Shoe Clinic. They are experts in running shoe recommendations.

Early management of niggles and pains in feet will keep your training programme on target

A marathon is the ultimate running challenge.

Continuous hours of running make your heart, mind and muscles work overtime but it is your feet that are the foundation to running success.

On average, 56,000 steps are taken on a single marathon race.

To ensure peak performance on race day, it is important to address any niggly pains early on. Pain is an indication produced by the body, telling you there is something wrong.

- Achilles Tendon pain: Usually located around the middle of the Achilles, just behind the ankle bones. It often feels like pain or tightness 10 - 15 minutes into your run or feels tight in the morning.

- Ankle pain: Associated with the ankle joint or the soft tissue structures around the ankle joint. Symptoms include morning stiffness and increased dull or achy pain as running mileage is increased.

- Knee pain: Usually involves pain in the front of knee or either side of the knee joint. Running uphill or downhill often increase the pain level and is usually achy or dull pain.

If left untreated, these can progress to major injuries or lead to other injuries.

Foot Mechanics Podiatrists are experts in finding and treating the underlying causes of your pain. If you’re experiencing any lower limb issues, see Foot Mechanics for a Biomechanical Assessment. The assessment includes a full gait analysis, muscle and joint testing and pressure mat analysis to correctly identify the source of the niggling pain and provide diagnosis. We can advise your treatment options which could include orthotics or the revolutionary Pulse Wave Therapy.